How to perform it
- Sit facing the cable station with your feet firmly on the floor, spine upright, and core active.
- Hold the handle with your right hand and begin with your arm extended above shoulder level.
- Your left hand may support your torso or remain in a comfortable position.
- Pull the handle downward, driving your right elbow toward the side of your body.
- Keep your chest open and avoid leaning your torso to gain momentum during the pull.
- Return the handle slowly until your arm is extended again without fully relaxing the shoulder.
- Exhale as you pull and inhale during the return.
What you should feel
Predominant activation of the right latissimus dorsi, with involvement of the biceps, shoulder, and core for stabilization.
Groups mentioned in the description
Exercise questions
Sit facing the cable station with your feet firmly on the floor, spine upright, and core active. Hold the handle with your right hand and begin with your arm extended above shoulder level. Your left hand may support your torso or remain in a comfortable position. Pull the handle downward, driving your right elbow toward the side of your body. Keep your chest open and avoid leaning your torso to gain momentum during the pull. Return the handle slowly until your arm is extended again without fully relaxing the shoulder. Exhale as you pull and inhale during the return.
Vertical pulling movement that works the core, biceps, shoulders, and back while keeping the shoulders stable and controlling the return of the load.
Predominant activation of the right latissimus dorsi, with involvement of the biceps, shoulder, and core for stabilization.
The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.